Sunday, October 20 – Saturday, October 26

Posted on October 20, 2013 by Anna Follman
Sunday, October 20 – Saturday, October 26

Sunday, October 20 – NO CLASS

 

Monday, October 21

WOD: Tabata

  • Row (for calories)
  • KB swings (33/55)
  • Push-ups
  • Air squats
  • Ring rows
  • Back extensions

 

Tuesday, October 22

Strength: Strict Press

  • Establish 1 RM

WOD: For Time

21-15-9

  • Pull-ups
  • Ring Dips

 

Wednesday, October 23

Strength: Hang Clean

  • 4×2

WOD (For Time): 5-4-3-2-1

  • 5 Clean and jerk (133/205)
  • 5 Rope climbs
  • 4 Clean and jerk (133/205)
  • 4 Rope climbs
  • 3 Clean and jerk (133/205)
  • 3 Rope climbs
  • 2 Clean and jerk (133/205)
  • 2 Rope climbs
  • 1 Clean and jerk (133/205)
  • 1 Rope climb

 

Thursday, October 24

Strength: Snatch

  • 5×3

WOD: EMOM for 12 Minutes

  • 2 Power snatch (93/135)
  • 6 Box jumps (20″/24″)

 

Friday, October 25

WOD: “Fight Gone Bad”

3 Rounds (total reps)

  • Wall balls (14/20)
  • Sumo deadlift high-pull (53/75)
  • Box jumps (16″/20″)
  • Push press (53/75)
  • Row (for calories)

(1 minute rest between rounds)

 

Saturday, October 26

Strength: Back Squat

  • 5×5

WOD: For Time

  • 25 Shuttle sprints
  • 50 Squat jumps
  • 75 Double unders
  • 50 Squat jumps
  • 25 Shuttle sprints
  • Getting Started

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